Leg day.

5 sets of kettle bell(53lbs) squats X 50 reps
5 sets of jailhouse dips X 50 reps
5 sets of plate squats(45lbs) with tricep pullovers

Squats
2 sets of 10 reps 275lbs
2 sets of 5 reps 315lbs
2 sets of 5 reps 365lbs
1 set of 5 reps 415lbs

5 sets of alternate bicep db curls 65lbs X 10 reps.

9 500 m c2 Intervals
30 min bike watching NCAA wrestling.